Research indicates that sprouting certain grains and legumes can boost
their antioxidants, amino acids, and B vitamins.
It’s also been shown to reduce antinutrients like phytic acid,
which can inhibit the absorption of other important vitamins and minerals .
While some sources claim that soaking and sprouting nuts also
increases their nutrient content and reduces phytates, there’s no available
scientific evidence to support nutritional improvements after sprouting nuts.
A 28-gram (1/4-cup) serving of sprouted walnuts has the
following nutritional profile.
- Calories: 180
- Total fat: 16
grams
- Protein: 6
grams
- Total carbs: 4
grams
- Fiber: 2
grams
- Sugar: 1
gram
- Calcium: 2%
of the DV
- Iron: 4%
of the DV
One study compared the mineral and phytate concentrations of whole and chopped almonds,
hazelnuts, peanuts, and walnuts. The nuts were divided into 4 groups: raw,
soaked in a salt solution for 4 or 12 hours, or soaked in water for 12 hours.
The results showed that soaking the nuts actually reduced
overall mineral content and did not significantly change their phytate
concentration.
Furthermore, available nutrition information on raw versus
sprouted walnuts shows no significant difference in overall nutrient
composition.
